Indlela ukuthatha BCAAs? Yintoni ukubaluleka asidi acid?

Namhlanje, abantu bavame ukuphila ubomi obusempilweni ngexesha elinye iphucule inani lazo. Kuba oku kukho izakhiwo ezizodwa beemvavanyo esilungiselelwe uphuhliso ubuninzi onke amaqela izihlunu, kwaye nkqu imidlalo ngamnye, ezifana abanxibe impahla.

Abanxibe impahla njengoko kwicala eyahlukileyo umdlalo sele ekhona kweminyaka eli-100, yaye ngelo xesha, izazinzulu ziye laphuhlisa ulwazi olutsha ngokomzekeliso ogqibeleleyo. Kuye kwafunyaniswa ukuba umzimba kuphela akwanelanga, kwaye sculpt umzimba ogqibeleleyo, kusafuneka ukuba ndandazile, thatha iivithamini kunye nezongezelelo ezizodwa. Ethetha izongezelelo, asimele ukuba wayebhekisela steroids, ukuba zazidume kakhulu kwiminyaka embalwa eyadlulayo. Lo acid acid - igama elitsha ekondlweni kwezemidlalo. Ngoko ke, siya ukuqonda oko BCAAs njengoko ngokuthatha lo amayeza, kwaye ingaba kukho ingozi evela asidi acid.

Yintoni acid

Aminoacids - a umchiza iibhloko zokwakha noshowo leyo semali iiproteni fomu. A iproteni iqulathe naluphi eziphilayo emhlabeni. Ngokoqobo yonke emzimbeni womntu - iithishu kwezihlunu, ulusu, nemisipha, iipleyiti nail, iinwele - wonke sakhiwe iiprothini.

Kutheni, ke, kule yesondlo lezemidlalo zigxininise asidi acid, hayi nje abelungu? Into yokuba kukho eninzi protein, kwaye bangabi interchangeable. Ezi zinto ke iziphumo kuyondelelaniswe kunye nendima umbandela ukuqala ke acid. Kungenxa yoko le nto yokugqibela zibaluleke kakhulu ukuba umzimba.

acid kule yesondlo kwezemidlalo

ezemidlalo market kwisondlo ngoku benikela kakhulu ngamalungiselelo ebonisa umfanekiso efanelekileyo. Ezinye zazo kuyathandabuzeka kakhulu, ezinye izibonelelo ayixhaswa yi naluphi na uphando kakhulu, abanye ukumlimaza kuphela. Yaye yintoni na enokuthethwa ulwamkelo asidi acid?

Ndimele ndithi ukuba nomdla kwezi ongeziweyo wabonakala kudala, kodwa kuphela kwiminyaka yakutshanje, amayeza aqhelekileyo ingqalelo ukusebenza iziyobisi. Bodybuilders thatha arginine, valine, leucine, okubangela ekuphuculeni kwabhalwa inani iziphawuli, ezifana ixesha ekuphulukenwe emva ikhosi yoqeqesho, inqanaba ioksijini igazi Ukwanda kunye neqondo umonakalo izihlunu emva koqeqesho. ubonakaliswa ukwenzela ukuba ukusetyenziswa kwezithako ezinjalo, ngayo ukuqonda ukuba ayinonophele njani BCAAs.

BCAAs

BCAA - ligama ukuba libhekisela kulungiselelwa eliquka asidi ezintathu acid - leucine, isoleucine kunye valine. Le asidi acid rhoqo afumaneka inyama kunye nobisi. lwabo kukuba ngokupheleleyo abakwazi kuhlanganiswa yi umzimba womntu kwaye kufuneka eze kuvela ukutya. Ngamnye iziqalo BCAA oluntsonkothileyo ludlala indima ebalulekileyo:

1. Valine - njengomthombo wamandla kwezihlunu kwezihlunu. Le element kudlala indima ebaluleke kakhulu kwimveliso serotonin, ngoko umzimba womntu uyakwazi ukumelana imithwalo ulwe ukudinwa.

2. Leucine - Le asidi acid yinxalenye ebalulekileyo kakhulu lokuqulunqa kunye nokukhula yethishyu kwezihlunu. UMthetho nomda ukuyilwa protein inkqubo kwintshabalalo molecule ayo.

3. Isoleucine - yenye ehlanganisa iinkqubo dystrophy. Igalelo elibi eli candelo kukhokelela ukudinwa, silale, ukozela, ukuncitshiswa umthamo izihlunu ukuhla amaqondo eswekile yegazi.

Oko kwenza ukuba wamkele acid

Ngoko ke, safumanisa ukuba acid are BCAAs. Indlela ukuthatha isongezelelo, yaye kutheni ezi zinto zintathu zibalulekile kangaka ngexesha umthambo?

BCAAs - i umncedisi neemfanelo uqeqesho. Esi sakhiwo inceda kondla izihlunu zomzimba namandla, balahle obugqithisileyo amanqatha inyama ifihlakale catabolism.

Xa uthatha acid acid ludlala indima ebalulekileyo:

- kwezithako ngoko nangoko emva uqeqesho kunye nokunika neutralization okuqala "protein window" (ngoko ekuthiwa etsolo ephilayo badinga iiproteni leyo mababuyekezwe kuphela ngexesha sokwamkelwa rapid acid ukutya);

- ulawulo amachiza emva koqeqesho inika sokubuyisela amandla enamandla kwaye kwandisa kakhulu kwemveliso;

- acid lokulala ukunika amandla kwezihlunu, sebenzisa iinkqubo okungenisa kunye nokukhula kwezihlunu kakhulu.

Indlela kudla acid

Indlela ukuthatha BCAAs ngokutya, kunye nobungakanani bezinto ekufuneka ukuba imizimba yethu? Njengoko kubonisiwe ekuqaleni, le asidi ezintathu acid ezifumaneka inyama, intlanzi kunye nobisi, kwakunye milk protein. I-avareji kwisiqulatho echanekileyo ukutya BCAA yi 16-20% yemali iyonke protein tapeworm. Oko kukuthi, abantu ubunzima avareji, liyigqibele iigram ezimbini protein ecocekileyo kwekilogram ubunzima bomzimba wabo ngamnye, kuba 25-30 iigrem BCAAs.

Kwaye yeka kufuneka umzimba? Impendulo ilula - isixa ubuncinane leucine isidlo nganye kufuneka ibe 2.5 grams. Isoleucine kunye valine ziyaxhaswa, kodwa leucine, yaye kuphela ngokomlinganiselo enjalo ichukumisa iproteni yokuqaphela. Maxa wambi ezine idosi yemihla ngemihla ekudleni kufuneka ibe ngaphantsi kwe-10 grams, kodwa ke kuphela ubuncinane kuyimfuneko. Xa ukusebenzisa ezinkulu kwaye rhoqo kunye "yentsimbi 'umntu kufuneka ubuncinane 0.3 grams ikhilogramu bodyweight nganye.

Indlela ukuthatha njengezingxobo BCAA kunye neepilisi

Iipilisi kunye njengezingxobo - likwimo kakhulu elula ukukhululwa BCAA. Le additive iveliswa ziinkampani eziliqela, yaye ngamnye kubo limisela asidi acid. Kukho ngokugcwalisa 500 mg, 1000 mg, 1250 mg, njalo-njalo. D.

Indlela ukuthatha iipilisi BCAA kwaye hayi ukuba wenze impazamo na idosi? Kuyimfuneko kuphela ukuba ufunde le miyalelo ngocoselelo - to Impahla nganye ibonisa umxholo acid kwi philisi nganye (okanye tablet). Ngenxa kwisini, nobunzima, unako ukubala idosi ngamnye. Izindululo ukuba kubalwe kwakhona inokujongwa imiyalelo. Ngenxa umthetho, ngexesha ukuthatha njengezingxobo 4-5 (tablets), umthamo ubuninzi - kathathu ngemini.

Indlela ukuthatha powder BCAA

Olunye uhlobo yokukhululwa - umxube olungumgubo owomileyo. Indlela ukuthatha BCAA kwifomu umgubo?

Xa ukhetha idosi enye izimvo abanxibe impahla wahlukene. Abanye bakholelwa ukuba 5 grams kwanele ukuba umntu ubunzima avareji umthambo imihla akukho ngaphezu kwesiqingatha seyure. Abanye Sicebisa ukwandisa ithamo ku 10-12 grams, kodwa walhule lanto inani ngexesha ngaphambi nasemva kokuba Amazing.

Noko ke, abadlali abaninzi abacingi BCAAs yeskim elula kakhulu: itispuni powder kathathu ngemini. Esi songezelelo ke kukrakra kakhulu, ngoko ke ayikhuthazwa inganyityilikiswa na okuthile. Kodwa kufuneka usele additive fluid, ijusi engcono. Oku kuya kuqinisekisa ukwenziwa ngokukhawuleza asidi acid ukuya emathunjini amancinci, apho aya kusingathwa ngoko nangoko yi umzimba. nomnikelo Juice kulandela kuba fructose iyazingenela imveliso ye-insulin hormone, ekhuthaza kukufakwa acid esebenzayo.

Kukho olunye uhlobo ukukhululwa BCAA - ngohlobo ulwelo esele zenziwe. Kuyinto elula kakhulu ngokufumana ngqo ngethuba uqeqesho.

Ngaba kukho into ephosakeleyo ekuthabatheni acid

Ngoko ke, sibonile ukuba indlela BCAAs. Kuhleli ukuqonda ukuba uyakwazi ukwenzakalisa umzimba, ukuba uthatha acid. Ngapha koko, amayeza imidlalo igcwele zonke iintlobo kwezithako ezithembisa nangoko ukwehla kobunzima, ukunyuka ngokukhawuleza kwemisipha mass kunye nani efanelekileyo ngeli xesha lincinane. Asizizo zonke amachiza ezipapashiweyo ziyasebenza, kwaye abaninzi bayakwazi ukujongela impilo yomntu, kunokuba ukuba yomelele nobumnandi.

acid kumbiwa kula manqaku. Oku izithako zemvelo ezifunyenwe unyango olukhethekeliyo protein, kunokuba iziyobisi afakwe kuhlelwe. Ngenxa yoko, umonakalo evela BCAAs uthatha nakanye.

acid zikhuselekile kangangokuba akukho mfuneko ukunciphisa thile ixesha kolwamkelo lwabo, oko kukuthi, zonke imbaleki singathatha BCAA ngokungenammiselo ngaphandle nobungozi umzimba.

siphaphazela ngamafutha

Kufuneka kuqondwe ukuba acid Musani ukubaphatha kakubi unobangela, kodwa kungabangela iingxaki kumzimba i libanda. Umzekelo, valine kwemfuneko kunokubangela ukuba nemibono, libanda isoleucine ebangela olwenzeka ngokukhawuleza uric acid kunye isixa esikhulu leucine kwandisa inqanaba ammonia. Ukuze sikwazi ukufikelela nokuphumeza koku, kufuneka uzame - kuba elide ixesha zivuthelana ithamo ka BCAAs.

kwisigqibo elifutshane: ukwanela BCAA kuqinisekiswa uphando lwezonyango esinzulu, kodwa musa ukuba imimangaliso ithemba iziphumo ngokukhawuleza. acid sinokukunceda ukudala umfanekiso ogqibeleleyo, kodwa kuyanceda, kodwa musa ukwenza umsebenzi wakho.